WOD

3 RDs for total number of reps

2 minutes on of:
FTB (Feet to Bar)
Double Unders
with a 2 minute rest between each round


So 2 minutes of FTB immediately followed by 2 minutes of DU's, then 2 minutes of rest. Repeat 3 times.

WOD

Snatch 1-1-1-1-1-1-1 reps

WOD

Back To Reality

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

AMRAP in 10 minutes:

5 Curtis P @ 95#
10 Burpees

WOD

3RFT:

BB Complex @ 95#
Mountain Athlete weighted situps @ 35#

Merry Christmas!!!

WOD

3 Rounds For Time:

45 Pull Ups
21 Ring Dips
50 Squats

WOD

4 RFT
10 KB Swings @ 53
10 Thrusters @ 95
10 Ankle to Bar
10 Box Jumps @ 24"

Posts have been slim this last week, and might be through the holidays. Keep up the hard work regardless.

WOD

Last night was the company Christmas party and I partook...repeatedly. This ought to be a good detox. Thanks Clint!

3 rounds for time of:
· 15 full situps*
· 12 ring pushups
· 9 squat jumps**
· 6 chest to bar (c2b) pull-ups
· 3 "reps" of the following triplet:
1 power clean, 1 front squat, 1 jerk (split or push) @ 155***

*full situps are shoulder blades to floor and chest to thighs
**bw squat with jump and open hip while in the air. No height requirement.
***Triplet must be completed as three separate and distinct movements. The bar need not be set down but the p.clean and f.squat must be finished in the rack position before moving on to the next movement. Once overhead and locked out the weight may be dropped.

WOD

 20 C2B (chest to bar) pull-ups

Then 3 rounds of:

5 power snatches 115#
5 clean and jerk 115#
5 thrusters 115#

20 C2B pull-ups

 

WOD

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Traveling Tabata

Tabata:

burpees
sit ups
square

Rest Day

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

For time:

Run 800 meters (Might Row depending on weather)
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

WOD

Push Jerk

3-3-3-3-3

WOD

12-9-6

Burpee DB C&J with 30# DBs
weighted pullups @ 30#

Then:

5 Rounds:

:30/:30 Row

WOD

"Rookie's Test" (variant)

4 RFT of:

5 Clean and Jerk (anyhow) @ 115lbs
10 Box Jump @ 30"
15 KB Swings @ 35#
20 Double Unders

WOD

100 Burpees For Time